Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
With Stick
10 Pass Thru’s
10 Around the World
10 OHS
Then With Barbell
5 Hang Muscle Snatches
10 Overhead Squats
5 Power Snatch
10 Overhead Squats
200m Run
Weightlifting
Squat Snatch (15 Minutes To Work Up to Heavy Double)
Take 8 sets to work up, adding weight each set. Reset between reps and establish a perfect set-up position. Newer Athletes: 1 PS + 1 OHS
Metcon
Ring Of Fire (Time)
21 – 15 – 9
Overhead Squats (115, 75)
Chest-2-Bar Pull-ups
All out effort. Shoot for unbroken sets for the entire workout if possible. 10 minute time cap.